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The American Cancer Society recommends eating 5 or more
servings of fruits and vegetables each day to help prevent cancer.
These foods contain important vitamins, minerals, phytochemicals, and
antioxidants and are usually low in calories. In general, those with
the most color -- green, red, yellow, and orange -- have the most
nutrients.
Eating at least 5 servings of vegetables and fruits each day
may not be that hard to do when you look at how small one serving
really is:
- 1/2 cup of fruit
- 1 medium piece of fruit
- 1/4 cup of dried fruit
- 3/4 cup (6 ounces) of 100% fruit or vegetable juice
- 1 cup of leafy vegetables
- 1/2 cup of cooked or raw vegetables
Trying to visualize the serving sizes? This may help:
- 1 medium apple or orange: the size of a tennis ball
- 1 cup vegetables or fruit: the size of a baseball
- 1 medium potato: the size of a computer mouse
- 1 cup of lettuce: 4 leaves
Snack Your Way To 5 A Day
Try the snack suggestions below to help reach your daily fruit
and vegetable goal.
- Keep dried fruits and vegetable juice boxes in your desk
drawer and glove compartment.
- Keep a bowl full of fresh veggies and fruits on your
kitchen counter.
- Short on time? Look for prewashed, precut vegetables such
as baby carrots and broccoli florets at the grocery store. Dip them in
nonfat ranch dressing for extra zip.
- Limit French fries, snack chips, and other fried vegetable
products as nibbles, as well as at meals.
More healthful eating tips, recipes, and easy ways to squeeze in
physical activity are found in our booklet Living
Smart: The American Cancer Society's Guide to Eating Healthy and Being
Active.
Last Medical Review: 11/01/2009
Last Revised: 11/01/2009
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